Vegan Bytes #37: The Top 7 Ideas for Strawberries


Welcome to the Vegan-Nutritionista.com subscriber group! Our newsletter focuses on helping you learn more about veganism and how to apply it to your daily life. Vegan Bytes is dedicated to keeping you up-to-date with the world of food, answering your vegan nutrition questions, and providing you with ideas on ways to spread your lifestyle beliefs.


In this issue...


*Vegan Thoughts: Surveys and the Top 7 Strawberry Ideas
*Nutritional Spotlight: Strawberries Help Prevent Cancer
*Question: "How can I eat vegan without soy or gluten?"
*Question: "Will veganism help with endometriosis?
*Vegan Ebooks: Complete Collection of Our Ebooks
*Recipe of the Month: Fresh Strawberry Italian Ice
*What's New?: What's New With Vegan Nutritionista?


Remember, I write this newsletter and maintain Vegan-Nutritionista to help you, so if you ever have a suggestion for a topic you want covered in the newsletter, please let me know.


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The Top 7 Strawberry Ideas, and a Survey


You


A Survey to Help Me Help You


I've had a busy and distracting winter, and I couldn't be more excited for the warm months ahead, not only to get some vitamin D on my skin, but also to work on some cool projects for Vegan Nutritionista.


Last year, I asked Vegan Bytes readers to help me with a survey that asked tons of questions about each of you. I was blown away by the responses and I saw a few common frustrations that gave me ideas for ways I could help. After finishing other ebook projects and getting good responses from them, I'm comfortable moving forward with a project that should help so many people.


But first, I'd really like to ask your quick help again answering a few targeted questions. I promise it's painless and you can get right back to reading this month's Vegan Bytes afterwards. Click here to take the spring survey.


And now, onto the fun fruit-centered issue of Vegan Bytes...


The Top 7 Amazing Ideas for Strawberries

  • Fresh, homemade strawberry ice cream. I love the recipes in The Vegan Scoop.
  • Mash the berries and mix with baking soda for a natural teeth whitener.
  • Cut the berry in half and rub it on your face to fix oiliness, acne, and dry, aging skin.
  • Strawberry Shortcake (my favorite recipe is mine from Vegan Meal Plans for Spring and Summer.
  • Strawberry Leaf Tea for ezcema, stomach ache, and diarrhea.
  • Cafe Gratitude's raw strawberry pie (you can find the recipe in their book on Amazon, Sweet Gratitude)


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Nutritional Spotlight: Strawberries Help Prevent Cancer


strawberry

It's the beginning of strawberry season! Not only do I love the gorgeous sweet little jewels themselves, but strawberries mark the start of all the delicious summer fruits. And, to top it off, all that vibrant red coloring indicates that they're pretty healthy for you too!


The bright red color of strawberries comes from the anthocyanins, which are incredible antioxidants that protect your heart, have anti-inflammatory properties, and are known to protect against cancer. Studies have found that people who eat a good number of strawberries are three times less likely to develop cancer


Strawberries are loaded with vitamin C and manganese and are good sources of dietary fiber, iodine, potassium, folate, riboflavin, vitamin B5, omega-3 fatty acids, vitamin B6, vitamin K, magnesium, and copper.


Vitamin C-rich foods have been shown to protect against macular degeneration as well as rheumatoid arthritis, so strawberries are great for your eyes and your joints. Interestingly, strawberries have a compound that does the same thing as aspirin; it blocks pain caused by the enzyme cyclo-oxygenase.


You will absolutely get the most out of these nutrients when you are eating fresh or frozen strawberries. Once they go through the canning, preserving, bottling, or cooking process, they will start to lose their healthful properties. For instance, commercial baby food with strawberries in them have none of the benefits of the anthocyanins I talked about above.


So, if you're serving your baby strawberries, the best way to do it is to take a fresh strawberry and mash it up and then feed it right away.


For people with kidney or gallbladder problems, strawberries may not be the best food for you to eat because they contain a large amount of oxalate, which can interfere with the absorption of calcium. This is something to talk about with your doctor.


Strawberries are pretty delicate, so handle them with care. You shouldn't wash them directly under running water as it can dilute the flavor of the berries. And, don't bother washing them until just before you eat them, for the same reason.


They won't continue to ripen after you pick them, so within a few days they will start to lose their luster. Ideally, it's best to store them in a single layer covered with a paper towel in an airtight container in the refrigerator.


I buy the best strawberries straight from an organic farm near our house in huge flats, and while we do eat a tremendous amount in the first few days, I like to freeze the rest for later in the summer. To freeze them, I gently wipe each with a wet towel, pat them dry, and pinch off their stem. I place them on a cookie sheet in a single layer and freeze them until they are rock hard. Then I put them in a freezer bag and store for up to a year.


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Question: "How can I eat vegan without soy or gluten?"

Question

Both Carolina and Nani submitted similar questions this month:


Question:

Most vegans eat a lot of soy products how can you maintain a balanced diet if you are allergic to soy? You all substitute butter and milk with soy butter, soy milk what will I be able to eat and drink? I also cannot have wheat products because of my fibromyalgia? How can I benefit from a vegan diet when it appears I will not be able to maintain a proper diet?

~Carolina


Recently learned that tofu isn't so safe for us to consume. Cannot eat wheat or gluten. What burger/pseudo meat is left? I drink hemp & am really tired of it. I need a balanced diet (have malabsorption, ELS lupus, Mytral valve, & celiac). I do not take drugs and only use alternative and homeopathic remedies. Trying to keep on the alkaline side of life. Can you help?

~Nani


If you're already a vegan, you probably get asked a variation of this question all the time. Here's how I answered about eating vegan without soy or gluten.


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Question: "Does veganism help endometriosis?"


Question

Question:

I recently converted from being vegetarian to being vegan after I found out I was lactose/whey and egg intolerant. The endo diet is basically vegan, however I also am advised to exclude soy because of its hormonal properties. I find that a lot of vegan recipes rely on the use of soy. What can I do to get my needed protein without soy so I can properly follow the endo diet?

~Sylvia


Answer:

I have read about how the endo diet is basically vegan and I've also heard good results of people being able to reverse their symptoms and prevent future recurrences of endometriosis with a vegan diet.


In short, the endo diet calls for you to eat:

  • whole grains (except wheat and rye)
  • beans, peas, and legumes/pulses
  • vegetables (especially greens, broccoli, turnips, garlic, onions and cabbage)
  • fruits (rhubarb is great for it)


The endo diet also calls for you to avoid:

  • red meats
  • refined carbohydrates like bread, flour, and cakes made from refined flours, and all wheat products
  • refined sugars and honey
  • alcohol
  • caffeine
  • chocolate
  • processed (frozen, packaged, canned) foods
  • eggs
  • dairy products


Click here to read about how the vegan diet aligns perfectly with the endo diet.


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Have unresolved questions about veganism? Join in the discussion on our site by asking and answering questions, as well as commenting on other answers. It's fun and helpful!


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Vegan Nutritionista Downloadable EBooks


The Vegan Bread Box: 30 Simple and Delicious Vegan Bread Recipes


Tiny Bread Cover

This is our most recently created ebook, and it's been overwhelmingly successful. I've found it really difficult to find a vegan bread cookbook on the internet; there are tons of recipes out there, but they're scattered all over different sites and you never know which ones are good. This book has everything from an eggless brioche to a classic whole wheat boule recipe, so you'll never have to go scrounging the internet again. I'm so happy people have gotten so much out of this ebook.


This time I asked for the help of several bread testers, so the recipes are flavor/texture/instruction-tested and approved! Learn more about the bread baking tip that's almost too easy here or download your copy for only $7.95 now.



Vegan Meal Plans for Spring/Summer


Spring Menus Newsletter
The spring meal plan book is available and is getting great reviews! It focuses on seasonal spring vegetables like kale, lettuce, carrots, peas, strawberries, tomatoes, peppers, and more! Just like in the original Vegan Nutritionista meal plans, the menus include 66 recipes for full dinners for 4 work weeks complete with nutritional information, tips, and many pictures. No repeats! Get your Vegan Meal Plan for Spring/Summer, now for just $9.75.




Vegan Meal Plans for Fall/Winter


Fall Menus Newsletter

Vegan Meal Plans is a complete meal plan for one month vegan weekday dinners. It includes 64 recipes, pictures, nutritional information, grocery lists, and tips and techniques. Everyone from those beginning a vegan diet to those veterans who want fresh menu ideas love this ebook. It focuses on fresh, local, and seasonal vegetables and uses all normal ingredients-- no fussy or gourmet skills needed. Download a copy for only $9.75 here.



Soak, Rinse, Boil! Your Complete Guide to Cooking Beans and Grains


Tiny Soak Rinse Boil Cover

Soak, Rinse, Boil! is a complete guide to cooking beans and grains. Don't worry about picking up endless cans of beans that need to be rinsed to reduce the sodium. Control all your own additives with fresh, homemade beans and grains. This guide teaches how to soak, how to boil, what spices to add and when, and how to store your finished product. Download a copy for only $4.75 here.


*Note* If you are an owner of A Fresh New Vegan You, you have a very similar guide in your ebook already. This is a printable handbook to store in the kitchen near your dried beans and grains.



Just the Menus Ebook Package Deal


Just the Menus

Just the Menus Ebook Package allows you to have both Vegan Nutritionista meal plans, one for the fall/winter and one for the spring/summer at a discounted rate. Download your copy for only $16.99 here.



Vegan Grocery List


This massive, complete vegan grocery list is the only one you'll ever need. Print out copies of it to hang on your fridge, and then mark what you need as you go throughout the week. Download a copy for only $0.99.



A Fresh New Vegan You


Small AFNVY
A Fresh New Vegan You is a complete look at why people go vegan, including information about factory farms, the environment, and the health benefits. It provides details on how to go vegan, and offers basic vegan nutritional advice, as well as information on vegan pregnancy and raising vegan children. This ebook combines all my vegan research into one easy, convenient location. Download a copy for only $27 here.



Entire Collection of Ebooks Deal:

Complete Package Order Button

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Recipe of the Month: Strawberry Italian Ice (Granita)

Italian Ice


Another amazing use for fresh strawberries is an italian ice, or granita. It's really easy to make and becomes a light and refreshing dessert for all the warm evenings coming our way.


Ingredients:


  • 3/4 c. pure cane sugar
  • 3/4 c. water
  • 1 Tbsp. orange zest
  • 1 Tbsp. lemon zest
  • 1 Tbsp. lemon zest
  • 1/3 c. orange juice (juice of about 1 orange)
  • 3 Tbsp. lemon juice (juice of about 2-3 lemons)
  • 2 Tbsp. lime juice (juice of about 2 limes)
  • 4 c. organic strawberries


Directions:


Combine the sugar, water, and zest in a medium saucepan over medium heat. Bring to a boil and then reduce heat to a simmer. Simmer for about 5 minutes and then remove from the heat.


Strain the sugar water to remove as much zest as possible, and then stir in the juices.


In a high powered blender (I personally recommend the Vitamix), combine the strawberries with the juice mixture. Blend until nearly smooth.


Divide the mixture into two 2-quart freezer containers and put in the freezer for about 6 hours. Halfway through, stir and scrape the mixture to make sure it doesn't freeze into one solid block of ice.


When you're ready to serve, use the tines of a fork to scrape the granita until you can scoop the ice pieces into a bowl. Serve with sliced strawberries and enjoy!



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That's all for this month!! I hope you enjoyed reading it. Have a great month!

~Cathleen



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